11/17/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work Up to a 3 Rep Max Strict Shoulder Press

Then……….

Black/Blue/Grey WODs

As Many Rounds As Possible in 12 minutes:
12 Stationary Front Rack Lunges (115/75) (75/55) (55/25)
12 Dumbbell Snatches (70/50)(55/35) (40/20)
24 Lateral Bar Hops

November “COOL” Board

***Make some goals for yourself for November

– Aaron – 425# Deadlift
– Raj – 385# Deadlift
– Sam – 485# Deadlift
– Jess – 285# Deadlift
– Jon – 89 Consecutive Double Unders
– Curtis – 425# Deadlift
– Andrew J. – 425# Deadlift
– Claire – 225# Deadlift
– Tony – 525# Deadlift
– Kasey – 1st Bar Muscle Up!!
– Kady – 170# Snatch
– Jon – 295# Squat Clean
– Shelly – 125# Squat Clean
– Abbie – 140# Squat Clean
– Angie P. – 140# Squat Clean
– Leann – 155# Overhead Squat
– Annette – 175# Front Squat
– Taylor – 155# Front Squat
– Emily – 165# Front Squat
– Brenna – 145# Front Squat
– Angie P. – 145# Front Squat
– Kya – 95# Snatch
– Curtis – 175# Snatch
– Shelly – 165# Front Squat
– Dan – 215#

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Front Squat
– Angie – 145# Front Squat
– Jacque – 125# Squat Clean
– JV – 185# Snatch
– Bobby – 265# Snatch
– Bobby – “GHD Annie” in 6:35..to win a new GHD 🙂

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